Basin CrossFit – CrossFit


(5+min) Wheelbarrow Hungry Hippo Warmup:

Two Teams on opposite sides of the gym. In the middle, place an assortment of Plates (not too heavy).

People work in Partners. Partner 1 is Holding Partner 2 in a Wheelbarrow position. On your go, they Wheelbarrow walk to a plate and Partner 1 places it on Partner 2’s back and Wheelbarrow walks the plate back. They then switch places. They continue until all the plates have been taken.

Wod prep

(10min) Review and Prep for Hang Squat Clean

With an empty Barbell, as a group perform:

Front Squat – Hang Power Clean (High Hang/Top of the Knee) – Hang Squat Clean (High Hang/Top of the Knee)

(5-10min) Prep for Workout

5 Hang Squat Clean

10 Pushups

10 Wall Ball

5 Hang Squat Clean — This should be done at workout weight.

10 Situps

* Use any workout modifications here.


Metcon (Time)


100 Air Squats

50 Hang Squat Clean (115/75lbs)

100 Pushups

50 Wall Ball (20/14lbs)

100 Situps

Metcon (Time)


80 Air Squats

40 Hang Squat Clean (95/65lbs)

80 Pushups

40 Wall Ball (20/14lbs)

80 Situps

Metcon (Time)


60 Air Squats

40 Hang Power Clean

60 Pushups

40 Wall Ball

60 Situps


Metcon (5 Rounds for time)

5 Rounds for individual times:

400m Run

50m Prowler push (heavy!)

– score is slowest round
This will be good practice for both pacing and recovering between efforts. That prowler should be loaded to at least 2x BW, but depending on where you pushing it, should be able to be completed in under 40 seconds each time.